BREAKFASTS FOR ATHLETES Skipping breakfast or eating an unproductive breakfast negatively affects mental and physical performance. One or more of the following can occur:
Sudden energy drop
Ongoing fatigue
Irritability
Inability to concentrate
Headache
Nausea
Anxiety
Decreased physical and mental performance
What is a Quality Breakfast? A quality breakfast includes:
Protein Fibre Good fats Natural Nutrients
If you don’t know how to incorporate all of these at once, try to improve your breakfast in small steps. Here are some ideas:
If you currently eat….. ……try this… NOT OPTIMAL MUCH BETTER
Toast with jam Whole grain toast + cashew butter or natural peanut butter
Smooth Sunshine 1 full mango (without the pit) 1 cup plain organic yoghourt Water/ice as needed 1 scoop protein powder 2 heaping tablespoon wheat germ Real honey or maple syrup (optional)
Nadia’s Sunny Hazel Shake
1 scoop rice or whey protein powder ½ cup strawberries ½ banana (for the monkey in you) 1 tbsp. of flax seed 1 tbsp. sunflower seeds 1 tbsp. hazelnuts 1 tbsp. natural peanut butter 2 cups unsweetend almond milk or 1 cup cow’s milk (water/ice as needed)
Go-The-Distance Smoothie
2 cups unsweetened almond or rice milk 1 scoop whey protein powder 1 packet plain instant oatmeal 1 tbsp. almond butter 1 banana + ½ cup frozen blueberries 1-2 tbsp. pure maple syrup/honey (optional)
Protein Smoothies Optimal Components of a Breakfast Smoothie: Protein Antioxidants & Natural Nutrients Good Fats High Fibre Source Liquid
Buying Protein Powders Ideally, choose a protein powder that is non-flavoured and contains NO artificial sweeteners. The following examples are options that have NO artificial sweeteners (sucralose, aspartame, acesulfame potassium/K). Brand Product Name Flavour Status Description Contact
Ergogenics Nutrition
New Zealand Whey Pro Series
Natural GMP New Zealand Whey isolate www.ergogenicsnutrition.com
Preparation Tips Prepare everything the night before Use a leak-proof bag or insulated food pack Pack a fork, a spoon, napkins, and a plastic bag for leftover garbage and wrappers Include at least one snack for every hour you are training, competing, or waiting between Prepare a variety of snacks (liquid, solid, salty, sweet, high protein, calorie-dense, low
calorie, crunchy, chewy)
How to Make a Trail Mix Trail Mixes are generally a blend of dried fruit, nuts, and seeds. There are unlimited possibilities. Here are some tips on how to shop:
DRIED FRUIT: Choose natural, dried fruit Avoid additives such as sulphites, sulphur
dioxide, potassium sorbate, propylene glycol, sugars, or oils
NUTS & SEEDS: Choose RAW nuts and seeds Do not use nuts that have been roasted in oils
Higher Protein Cottage cheese or hard cheese ½ sandwich wrap (turkey, egg) Yoghourt + protein powder + berries Protein powders + liquid Instant smoothie mixes
Higher Sodium Snacks
V8 100% vegetable juice
Pretzels
Dill pickle
Salted, plain rice crackers
Calorie-Dense or High Carbohydrate Snacks Unsweetened apple sauce Fruit baby food Banana (add nut butter) Plain yoghourt + berries and maple syrup Natural seed/nut /granola bars Jenny’s macaroons Mini pitas + hummus or guacamole Home-made or organic trail mix
Hydrating Snacks Melon (cubed and ready to eat) Plums, pears, peaches, nectarines Fruit salad Apple sauce Raw veggies: cucumber, celery,
carrots, bell peppers Pure coconut water Powdered formulas (add water) Sports drink
Artificial flavours and non-organic “natural” flavours
Non-organic soy protein (suggested variable)
Hidden trans-fats such as hydrogenated, partially hydrogenated, or modified oils
Cottonseed oil, corn oil, non-organic soy oil
Chemical preservatives such as sulphites, sulphur dioxide, sodium benzoate, potassium sorbate, sodium hydroxide, BHT, BHA
The Clean Snack Bar List The following list contains a variety of nut, seed, granola, and fruit bars that are “clean”. These aren’t the only good bar options out there, so keep your eyes open for others. Regardless, start experimenting and see which ones you like.
Bumble Bar (gluten-free)
Proteins+ Express protein bars (vanilla or chocolate)
Nature’s Path Granola bars
Source Salba nut/seed bars
Elevate Me (gluten-free)
Coco Chia ( www.livingfuel.com )
Live Food Bar Granola (www.livefoodbar.com) (gluten-free)
Jenny’s Macaroons (gluten-free)
Raw Revolution (gluten-free)
Larabar (fruit bar)
Equibar (fruit bar)
Greens+ Hip to Be Healthy Squares
Vega Whole Food Energy bar
Ruth’s Hemp, Maca, and Flax bars (www.ruthshempfoods.com )
Break-a-Way Organic for Life bars (www.breakawaysnacks.com )
Douglas Labs Pro PCA Fuel (www.douglaslabs.com) INFINIT Recovery Lite (www.infinitnutrition.ca) Endurox Restore or R4
2. Protein powder added to.....
Gatorade
Almond or rice milk (chocolate or vanilla) Coconut water Water
3. Instant Smoothie Mixes (CHO:PRO ~1:2 to 3:4)
Genuine Health Instant Smoothie Proteins+ Vega Sequel Smoothie Infusion (To add more carbohydrates, consume alongside fruit, or mix with juice or sports drink)
